Creative and Healthy Falafel Recipes: Tips and Tricks

Falafel is a delightful and flavorful Middle Eastern dish that has gained immense popularity worldwide. While traditionally enjoyed in various forms, it’s often associated with being high in oil and less than healthy. However, with a few simple adjustments, you can make delicious and nutritious falafels that are perfect for a quick, healthy snack or main meal.

What Are Falafels?

Falafels are typically made from ground chickpeas (or fava beans), herbs, and spices. They are then pan-fried or deep-fried, giving them a crispy exterior and a soft, flavorful interior. Traditionally, these are served in pita bread with tahini, lettuce, tomato, and a variety of other toppings.

My Approach to Healthy Falafels

For years, I have been making falafels in a pan with minimal oil. While this method is already healthier than deep-frying, the oil content can still be reduced even more to enhance the dish’s overall health profile. When I decided to experiment, I found several techniques that can significantly reduce the oil content without compromising the taste or texture.

Ingredients for Healthy Falafels

Making falafels start with the right ingredients. Here’s what you’ll need:

Chickpeas or fava beans (cooked until soft) Toasted cumin seeds Toasted coriander seeds Green onions Garlic Cumin Coriander Chillies (optional, for a bit of heat) Lemon juice Chopped parsley Chopped cilantro Salt Vegan mayonnaise (optional) Water A teaspoon of oil per falafel

How to Prepare Healthy Falafels

To make these falafels, follow these steps:

Thoroughly rinse and drain the chickpeas or fava beans. Cook them until they are soft and then allow them to cool. In a spice grinder, grind the cumin seeds and coriander seeds until you achieve a fine powder. In a large bowl, mix the cooked and cooled chickpeas or fava beans with all the spices. Add the finely ground seeds, finely chopped onions (or green onions), minced garlic, lemon juice, cilantro, parsley, and salt. Mix thoroughly. Add a teaspoon of oil to the bowl and continue to mix until the mixture binds together. Ensure the mixture is not too wet or too dry. If it’s too dry, add water. If it’s too wet, add more chickpeas or fava beans. Shape the mixture into patties. The traditional falafel shape is a ball, but for healthier results, make the patties flat. A pancake-like shape will allow for even cooking and reduce the need for excessive oil. Heat a small amount of oil in a non-stick pan. Cook the falafels on medium heat, flipping them until they are golden brown.

Enjoying Healthy Falafels

Once cooked, you can serve these falafels in various ways. Inspired by classic falafel dishes, you can enjoy them:

In a pita bread with a variety of toppings, such as lettuce, tomato, onion, tahini, and vegan mayonnaise. As a sandwich, utilizing a gluten-free bread or a small wrap. As a topping for a salad with roasted vegetables, hummus, and mixed greens. With a drizzle of tahini dip and a side of dip made from tahini, lemon, and garlic.

Conclusion

By following the above recipe and preparation methods, you can enjoy delicious falafels that are both healthy and appetizing. The key is in the preparation, paying close attention to the grinding, flattening, and cooking methods. Remember, the goal is to retain all the delightful flavors and textures of falafel while minimizing the oil content for a healthier option.

Frequently Asked Questions

Q: Can I use fava beans instead of chickpeas?
Yes, fava beans can be used instead of chickpeas. They yield a slightly different flavor but are equally nutritious.

Q: What can I sub for oil in the recipe?
If you are aiming for a completely oil-free version, you could use a liquid smoke or water to achieve the desired binding. However, a teaspoon of olive oil can still enhance the flavor and texture.

Q: How long can I store leftover falafels?
Store leftover falafels in the refrigerator for up to 3 days. They can also be frozen for up to a month.